Nobody cares, run harder

18 miles. 7:15 pace

8 miles + strides

10 miles, 7:14 pace

Critical velocity workout at the track this morning. 3 mile warmup, then 8x1K at roughly 10K pace with a 200m jog recovery in between. Finished up with 4x200 to get something faster in at the end. Splits were:

3:24, 3:22, 3:22, 3:22, 3:22, 3:23, 3:22, 3:23

200s went 33, 32, 32, 31

The workout felt pretty easy aerobically, which is a good sign.

10 miles, 7:14 average

8 miles + strides

Long run workout. 3 mile warmup, then 2 sets of 6 miles continuous with 5 miles at marathon pace + 1 mile at threshold. Mile easy between the sets.

Set 1: 6:01-6:01-5:58-5:57-5:53-5:35

mile easy in 7:18

Set 2: 5:59-5:57-5:56-5:59-5:55-5:34

Cooled down 2 miles to get to 18. Solid workout overall.